Tuesday, May 2

Weightlifting

Power Snatch 3-2-2-1-1-1-1-1-1-1

Athlete Instructions

Complete sets every 1:30 for 15 mins.

Set 1: 65% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4-10: Build to 1RM for the day

Points of Performance

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to hang power snatches and or lighten the load if needed. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

"Basenji"

10 rounds for time of:

30 Double Unders

3 Overhead Squats, 185/125 lbs

Athlete Instructions

Overhead Squats- from the floor (we challenge you to snatch first rep- power or squat)

Goal: sub 12 mins

Time cap: 15 mins

Primary Objective: Achieve best possible result.

Secondary Objective: No misses on the snatch.

Stimulus: Barbell Conditioning / CP Battery RPE: 8/10

The focus today is on technical capacity with a heavy barbell. We want to see you have a gameplan and attack this workout with the goal of maintaining a set pace between rounds in order to keep best overall pace as well as maintaining clean successful reps on each first rep (snatch).

L2: 155/105

L1: 60 Double Unders, 70% 1RM